Romano Pole Beans

Romano Pole  Beans:

Romano beans, sometimes called the Queen of Snap Beans, or Pole beans, are also sold as Italian beans.  They are flat, wide, and flavorful.  The variety ranges in size from 5 to 7 inches.  While small beans are very tender, larger ones have more of a developed bean inside and are more flavorful with a sweet, nbutty taste.  They come in green, yellow, and purple.  

Romano beans originated in Italy, and make a great substitute for green beans in any recipe.  They are legumes.   They are considered ripe when they make a crisp snap when broken  in half, and have a mild flavor and a tender texture.  These beans are often braised with other summer vegetables and eaten as a side dish, or can be added to soups, stews, stir fries, and an assortment of other dishes. 

Look for fresh clean beans that are tender, crisp, and well shaped.  Wash beans in water before refrigeration.  Beans will keep for several days in a plastic container, but are best when used immediately.  

They can be eaten raw or cooked.  To cook  snap  or trim off ends and rinse the pods to remove any dirt.  These beans can be cooked lightly to retain their crunchy texture or cooked until they are extremely tender.  Overcooking will make them mushy.  These legumes can also be pickeled.

Celeriac (Celery Root)

 

Celeriac (Celery Root):

Celeriac (Apium graveolins var. rapceum) is also known as celery root, knob celery and turnip rooted celery.   It is a variety of celery cultivatedm for itsedible or hypocotyl and shoots.  Celeriac is like a root vegetable except it has a bulbous hypocotyl with many small roots.  The root is cultivated in Puerto Rico where it is sold in farmers's markets and supermarkets and is a traditional staple of the Puerto Rican kitchen.  Celiac, while previously not well known, is an increasingly popular vegetable with important vitamins and minerals that may offer impressive health benefits.

Celeriac originated in the Mediterranean and belongs to the same plant family as carrots.  It was actually mentioned by Homer in the Odyssey.   Celeriac is popular in Eastern and Northern European regions as a winter root vegetable and commonly used in salads, soups, casseroles and stews. 

The taste of cleriac resembles the upper part of a celery stem and can be eaten raw or cooked (baked, roaqsted, or boiled).  Peak nseaso0n fora Celeriac is September to April , but is generally available year-round.

Cleriac is high in fiber and a good source of vitamins B6, C, and K.  It also includes minerals such as phosphorus, potassiuym and manganese.  It is low in fat and calories.  Celeriac is packed with antioxidants - which are anti-inflammatory - working to fight harmful free radicals, thus protectin healthy cells from damage.  They may protect agains conditions heart disease, cancer, and Alzheimer's.  As a high fiber food iut can aid in digestion, metabolism, and bowel movements.   The phosphorus and vitamin K in celeriac are important for healthy bones.

Here are some serving suggestions:

Try it raw, sliced or grated, in salads, coleslaw, or French Celeriac Remoulade

Boil and mash as a substitute for potatoes or other root vegetables

Roast or bake like potatoes

Cook and blend it for soups, sauces, pies, and casseroles.

Ceriac boils in about 20 minutes and roasts in about 40 minutes.

Choose a medium size celeriac that is not hollow in its center to ensure optimal freshness and flavor.

Nectarines

 Nectarines:

The nectarine (Prunus persica var. nucipersica) is a smooth skinned peach of the family Rosaceae that is grown throughout the warmer temperate regions of both the Northern and Southern hemispheres.  It is a genetic variation of the common peach, and not a combination of a peach and plum as thought by some. 

The nectarine was likely domesticated in China more than 4,000 years ago.  Peach trees and nectarine trees are indistinguishable.  Both the peach and the nectarine can be freestone or clingstone.   Nectarines have red, yellow or white flesh.  They are commonly eaten fresh or cooked in conserves, jams, and pies.

Nectarines are great sources of beta-carotene, vitamin C, and lutein.  They enhance immunity, protect vision, and prevent numerous deadly diseases.  They help improve skin health.  Nectarines are rich in fiber.  Fiber aids digestion,  feeds probiotics in the gut, and fights several abdominal ailments including stomach and colon cancers.  The potassium in nectarines can help manage blood pressure levels.   Nectarines offer twice the amount of vitamin A and more vitamin C , and a lot more potassium than peaches. 

                                                                       Nectarine Blossom

Health Benefits of Nectarines:

Nectarines help prevent Cancer.  The quercetin and chlorogenic acid in nectarines were found to stall cancer cell proliferation.  The antioxidants can play a roll in preventing cancer.  The high fiber content in nectarines can,  generally,  help prevent several types of cancer

Nectartines have anti-diabetic properties.  According to Science Daily, a leading online science website, nectarines contain bioactive compounds that help prevent obesity related diabetes.  The phenolic compounds in nectarines have anti-diabetic properties.  Nectarines have a glycemic index of  43, which is on the lower end.  

Nectarines can aid in weight loss.  The fiber in nectarines is mostly soluble, which as per report by the Centers for Disease Control and Prevention can aid in healthy weight loss.   Soluble fiber also reduces bad cholesterol. 

Nectaries offer anti-oxidant defense.  Acording to a Spanish study, the phenols and flavonoids in nectarines  contribute to their anti-oxidant properties.

Nectarines regulate blood pressure levels.  The potassium in nectarines relax the walls of blood vessels.   People with kidney ailments should beware if they are on a potassium restricted diet.

So..........Eat nectarines.  They're good for you. 

Healthy Seeds

 Healthy Seeds:

Seeds contain the materials that will develop into plants.  For this reason they are extremely nutritious.  Seeds  are a great source of fiber.  They contain healthy monounsaturated fats, polyunsaturated fats, and many important vitamins, minerals, and antioxidants.  When eaten as part of a healthy diet, seeds can help reduce blood sugars, cholesterol, and blood pressure.

Heare are six of the healthiest seeds you can eat.  Each has been covered separately in this blog:

Flax Seeds:

A one ounce (28 grams) serving of flax seeds contasins as wide mix of nutrients.  They are an excellent source of fiber, omega-3 fats, lignans, and other nutrients.  Best eaten ground because their fibrous outer shell can not be digested.  A lot of evidence shows they may reduce cholesterol, blood pressure and even the risk of cancer.

https://fruitandveggiesense.blogspot.com/search?q=flax+seeds

Chia Seeds:  

Chia seeds are a good source of omega-3 fats, and are effective at lowering blood sugar and reducing risk factors for heart disease.  Like flax seeds, chia seeds contain a number of important antioxidant polyphenols. A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of inflammatory chemicals including C - reactive protein.  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

Hemp Seeds:

An excellent source of vegetarian protein, hemp seeds are a complete protein source meaning they contain all the essential amino acids that your body cannot make itself.  Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

https://fruitandveggiesense.blogspot.com/search?q=hemp+seeds

Sesame Seeds:

A great source of lignans which may help improve sex hormone status for estrogen.  Sesame seeds may also help reduce inflammation and oxidative stress.

https://fruitandveggiesense.blogspot.com/search?q=sesame+seeds

Pumpkin Seeds:

Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

https://fruitandveggiesense.blogspot.com/search?q=pumpkin+seeds

Sunflower Seeds:

Contain high levels of both monounsaturated and omega-6 fats and may help reduce  inflammation and cholesterol levels.

https://fruitandveggiesense.blogspot.com/search?q=sunflower+seeds

Seeds are a great source of healthy fats, vegetarian protein, fiber, and antioxidant polyphenols.  They can help reduce the risk of certain diseases.  The lignans in certain seeds may help lower cholesterol and the risk of cancer.

Eat seeds out of hand.

Add seeds to salads, yogurt, oatmeal, and smoothies. 

So, be healthy !  Eat some seeds !

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Pumpkin Seeds

Pumpkin Seeds:

                                                                        

Pumpkin Seeds:

Pumpkin seeds, also called "pepitas", Spanish for "little seeds of squash" ,  are full of valuable nutrients.  They are used commonly in Mexican food, and are often eaten as a healthful snack.   They can be eaten raw or roasted and salted or unsalted.  Most pumpkin seeds bought at the supermarket do not have shells.

                 

Nutrition:In a one ounce serving:Fiber:  1.7 grams                                               Manganese:  42% RDICarbs:  5 grams                                                 Magnesium:  37% RDIProtein:  7 grams                                               Iron:  23% RDIFat:  13 grams                                                    Zinc:  14% RDIVitamin K:  18% RDI                                        Copper:  19% RDIPhosphorus:  33%  RDI
Pumpkin Seeds are high in Antioxidants and can help reduce inflammation and protect your cells from harmful free radicals  and help protect against many diseases.Pumpkin seeds containessential amino acids such as tryptophan and glutamateDiets rich in pumpkin seeds have been associated with reduced risk of  stomach, breast, lung, prostate, and colon cancers.The magnesium if pumpkin seeds is needed for more than 600 chemical reactions in the body including: Controlling blood sugar; reducing heart disease risk; forming and maintaining healthy bones; regulationg blood sugar levels.Researchers have suggested that pumpkin seeds help protect against type 2 diabetes, or reduce its complications in other ways such as improving insulin regulation and protecting organs against the consequences of diabetes.Adding pumpkin seeds to your diet:  As an out of hand snack; sprinkle into salads, soups, cereals, cooked vegetables , and stir fries.  Add to smoothies and Greek yogurat and fruit.  Pumpkin seeds can be found readily in stores year round.  Hulled pumpkin seeds should be stored in air tight containers in the refrigerator to prevent deterioration.I love them !

Hemp Seeds

Hemp Seeds

Hemp seeds are produced from the hemp plan (Cannabis sativa L).  Hemp is commonly confused with marijuana, as it belongs to the same family.  Actually, the two plants are quite different.  The most notable difference is the level of THC (delta-9-tetrahydro cannabinol).  Hemp contains less than 1% of THC, which is a psychoactive drug.  Marijuana contains up to 20%  or more. 

Hemp plants are cultivated for industrial use and harvested for their fibers, seeds, oils, and meal.    Industrial hemp seeds are available in different forms.  They can be sterilized, toasted, roasted, or cracked.  They can be pressed into oil, or hulled into meal.  Hemp thrives nearly anywhere tolerating a variety or growing conditions.  It is rarely affected by pests or disease.   Hemp products include hemp seeds, hemp milki, hemp oil, hemp cheese substitutes, and hemp protein powder.  These products can be purchased at most health food stores.  

Hemp seeds major producers include Canada, France, and China.  Interestingly, both George Washington and Thomas Jefferson grew hemp in their gardens.  Ben Franklin produced hemp paper in his mill, and hemp paper was used for the Declaration of Independence.

Industrial hemp has many uses from paper and textiles to plastic and fuels.  It can be used in place of traditional paper from wood  and be recycled more times than paper made from wood.   Plastic made from hemp is bio-degradable.  

Hemp seeds can be used in many food products.   Hemp seed food products are considered more allergy free than many other seeds.  Hemp seeds contain 20 different varieties of amino acids including the 9 essential amino acids for sustaining good health.   Hemp seeds contain the necessary fatty acids known as "good fats".    Hemp seeds contain high amouts of protein and fiber, both soluble and insoluble.

According to the USDA 3 TBS of hemp seeds contain 116 calories and these nutrients: 

 

Protein - 9.47 grams

Carbohydrates - 2.60 grams

Fat - 1.2 grams 

Total fatty acids - 14.62 grams

Monounsaturated fatty acids - 1.62 grams

Polyunsaturated fat - 11.43 grams

Saturated fatty acids -  1.38 grams

Hemp seeds contain a variety of vitamins and minerals and are especially rich in vitamin E , magnesium, phosphorus, and potassium.   They are a good source of iron, zinc, and B vitamins including niacin, riboflavin, thiamine vitamin B6, and folate.   The amount of omega-3's in hemp seeds and the seeds' healthful omega-3 to omega-6 ratio can together help to reduce inflammmation.

Hemp seeds are a rich source of gama linolenic acid (GLA), a poly unsaturated fatty acid which may also have anti-inflammatory effects.  Reducing inflammation may help managesymtoms of chronic diseases such as metabolic sytndrom, type 2 diabetes, arhtritis, heart disease, and non-alcohol related fatty liver disease.

 

Ways to incorporate hemp seeds into the diet:

• Sprinkling whole or ground seeds on  cereal or yogurt
• Adding the seeds to smoothies
• Baking with hemp seeds and other rich omega-3s
• Making hemp milk at home using whole seeds
• Sprinkling hemp seeds along with other seeds or nuts on a salad.

Lentils

Lentils:

The lentil (Lens culinaris) is an edible legume.   It is a bushy annual plant known for its lens-shaped seeds.   As a food crop, the majority of the world production of lentils  comes from Canada, India, the United States, and Turkey.  Lentils are the oldest legume and among the earliest crops domesticated in the Old World.  Carbonized remains of lentils have been found alongside human habitatikons dating back to 11,000BC in Greece.  The lentil is indigenous to Western and Central Asia. 

Lentils are cooked worldwide, most widespread throughout South Asia, the Mediterranean, and West Asia.  In India lentils are part of the everyday diet with either rice, or roti (a flatbread).  Lentils are used to prepare an inexpensive and nutricious soup all over Europe and North and South America.

There are several varieties of lentils.  Here are the most common ones:

Brown - Most widely eaten type.  Have an earthy flavor, hold their shape well during cooking, and                    are great in stews.

Puy - Come from the French region of Le Puy.  Similar in color, but one third the size of green lentils.
          They have a peppery taste

Green - Can vary in size.  Usually a cheaper alternative to Puy.

Yellow and Red - Are split and cooked quickly.  Have a somewhat sweet and nutty flavor.

Beluga - Tiny black lentils that look almost like caviar.  Great base for a warm salad.

Lentils are packed with B vitamins , magnesium, zinc , and potassium.  They are over 25% protein, and a great source of iron.
Lentils are rich in polyphenols, a category of health promoting phyto chemicals, such as procyanidine and flavonols, known  to have strong antioxidant, anti-inflammatory, and neuroprotective effects.  In the lab the polyphenols in lentils were able to stop cancer cell growth especially on the skin.
Lentils may protect the heart by supporting weight loss, preventing homo cysxteine accumulation and improving cholesterol and blood pressure levels.

Lentils contain certain antinutrients such as trypsin inhibitors and phytic acid which reduces the absorption of some nutrients.  Prior soaking and cooking lentils will help minimize these, but regardless you will still absorb the majority of your nutrients. The low levels of readily digestable starch and high levels of slowly digested starch make lentils a good choice for people with diabetes.

Lentil Nutrition:
1 cup of cooked lentils (198 grams) provides:

Calories :  230
Carbs:  39.9 grams
Protein:  17.9 grams
Fat:  0.8 grams
Fiber:  15.6 grams
Thiamine:  22%  RDI (Recommended Daily Intake)
Niacin:  15.6 grams
Vitamin B6:  18% RDI
Folate:  90% RDI
Pantotheric acid:  13%  RDI
Iron:  37% RDI
Magnesium:  18%  RDI
Phosphorus:  36%  RDI
Potassium:  21%  RDI
Zinc:  17%  RDI
Copper:  25%  RDI
Manganese:  49%  RDI

Lentils are easy and quick to cook.  While it is not necessary to soak overnight doing so will help reduce the levels of antinutrients.   Lentils should be rinsed thoroughly to remove any dirt, foreign matter or small stones.   Place the rinsed lentils in a pot and cover with water, add as pinch of salt.  Bring to a boil and simmer uncovered for 15 to 20 minutes.  They should be slightly crunchy or soft according to preference.  Once  boiled drain and rinse with cold water to stop cooking.  Lentils will last up to 5 days in the refrigerator.

Plain cooked lentils as well as lentil soup can be found in cans.

I have loved lentils sinse I was a little kid.  My grandmother, who lived downstairs from us in Brooklyn, New York used to make them.  I called them "my favorite fruit".